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warpspeed to the new scenario
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Topic: warpspeed to the new scenario (Read 262193 times)
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Raptor
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Re: warpspeed to the new scenario
«
Reply #915 on:
April 06, 2024, 03:35:41 pm »
0
Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.
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Joe
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Re: warpspeed to the new scenario
«
Reply #916 on:
April 08, 2024, 06:57:11 am »
0
08-04-22
BW - 71.5
Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2
One Arm Cable Row
50 x 9, 6
20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s
10mm Lifts
40 x 9s, 8s
Pinch
17.5 x 11s, 11s
Rear Delt Cable Flye
10 x 8, 7
Finger Curl
22.5 x 6+5 + 20 x 5+4
Hammer Incline Curl
17.5 x 14+6+5
DB Preacher
15x5 + 12.5x7 + 10x11+7
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #917 on:
April 09, 2024, 07:20:00 am »
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09-04-24
BW - 71.9
A - GM
95 x 12, 9, 8
B - DB Incline
30 x 10, 9, 7
C - Reverse Nordic
+7.5 x 12, 10, 9 + BWx8
DB Flye
15 x 9, 7
A - Lying Lateral
7.5 x 11, 10, 8, 8
B - Pushdown
27.5 x 13, 11, 10, 8
Notes
Great workout.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #918 on:
April 12, 2024, 06:59:22 am »
0
12-04-24
BW - 71.1
Lying Leg Curl
72.5 x 14, 8+4+3
Cybex Hack Squat
100 x 6, 5
Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5
A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]
B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7
Dips
+15 x 10
+15x7 + BWx7
Notes
Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.
Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #919 on:
April 13, 2024, 07:11:17 am »
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13-04-23
BW - 71.3
Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-15 x 2, 1+1
One Arm Row
55 x 6
50 x 8
20mm Grip
50 x 1
55 x 1
50 x 9s, 8s, 7s, 6s
10mm Grip
40 x 8s, 7s
DB Finger Curl
22.5 x 6+3
20 x 9+5
Rear Delt Flye
10 x 11, 8
Hammer Incline Curl
17.5 x 16+6+5
DB Preacher
15x6 + 12.5x8 + 10x12+7
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #920 on:
April 15, 2024, 07:11:31 am »
0
15-04-24
BW - 71.2
A - GM
100 x 9, 8, 8
B- Reverse Nordic
+10 x 9, 8, 7+BWx10
C - Incline DB Press
30 x 11, 10, 9
DB Flye
15 x 10, 9
A- Lying Lateral
7.5 x 12, 11, 9, 8
B -Pushdown
27.5 x 14, 12, 11, 9
Notes
Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.
Changed lateral style to be more like this:
Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.
Abs still sore from Saturday, but interfered less than I anticipated.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #921 on:
April 17, 2024, 06:47:49 am »
0
17-04-23
BW - 71.3
Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1
-22.5 x 3, 3
20mm Grip
50 x 1
55 x 1
57.5 x 1
50 x 10s
45 x 13s, 11s
Pinch
20 x 1
17.5 x 15s, 15s
OA Row
50 x 10
Rear Delt Cable Flye
10 x 12
DB Finger Curl
22.5 x 6+4
20 x 9+6
Hammer Incline
17.5 x 16+7+5
DB Preacher
15x6 + 12.5x8 + 10x12+8+7
BB Shrug
90 x 18+10
Notes
Weight staying stable, but I am seeing new lines in my abs I've never seen before, plus more definition all around, so expecting a whoosh some time soon.
Watching S2 of Phyisical 100 and feel like guys with traps just look bigger, so added shrugs in lol. Mildly embarrassed to say that the show made me want to get into Crossfit a bit. Maybe I'll give that a go some time.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Joe
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Re: warpspeed to the new scenario
«
Reply #922 on:
Today
at 12:50:27 pm »
0
18-04-24
BW - 71.0
Cycle 40 mins
Notes
Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
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